1. I will promise to do my best. My best will vary from day to day, from hour to hour, from minute to minute. But in that minute I will do the very best I can.
2. Lactic acid is my friend. The wind is my friend. Anything that opposes me is actually helping me to become stronger. If I had no opposition, I would be weak.
3. If I can run, I run. If I have to walk, I walk. When I am forced to crawl, I crawl and then I rest and live to fight another day.
4. I fear no man, but I fear my workout. If I don’t fear my workout, it isn’t hard enogh.
5. I may puke, I may cry, but I will not quit. Ever!
6. I never cheat. There is no honour in cheating, What joy can there be in a victory I did not earn?
7. The workout missed is the opportunity missed. I will not cheat myself of opportunity to become a better athlete and person.
8. I understand the value of the pushup, the pullup, the situp, the squat and the deadlift. Just as there are a million ways to make chicken, so too are there a million ways to squat, situp, pullup, pushup and deadlift.
9. I will give everything I have and then I will find more within myself.
10. I don’t complain. Complaining is for crybabies. There are 11,232 babies born in the US everyday. I will leave the crying to them and I will solder on.
11. I will bite off challenges, spit out results, and beg for more.
Do you have anything to add to this motto?
Today’s Workout:
Buy In – Dynamic Leg warmup followed by 1 round of Coach BOZ OHS Warmup
Quick 10 minute refresher on thruster, hang power clean and SDHP technique.
WOD – “Grip Killer”
Elite: Complete as many rounds as possible 20 minutes of:
65/95 pound Thruster, 5 reps
65/95 pound Hang Powercleans, 7 reps
65/95 pound Sumo Deadlift High-pull, 10 reps
Zone 4: scale weight to 55/85
Zone 3: scale weight to 45/75
Zone 2: scale weight to 35/65
Zone 1: scale weight as needed and complete as many rounds as possible in 10 minutes
Cash Out – STRETCH! Especially your traps and forearms…. you will really need it!
wow that workout is savage! (word of the week 🙂 so is the motto though – hardcore!
nice work in today’s classes everyone, saw some really impressive performances and a lot of grit and determination!
turts
Wow. Killer workout today, and bringing more tomorrow. You guys are awesome, thanks for all you do.
If my arms fall off in tomorrow’s workout, I will learn to thrust, SDHP, and power clean holding the bar in my teeth. I will use this apparent “set back” to build the strongest neck muscles of all time and one day run faster than Spidey (no arms means less wind resistance).
I’d add that to the motto…and then I’m posting it on my mirror, on my windshield, and on the inside of my eyelids so I can be constantly reminded and empowered, even in my sleep.
Seriously though, that’s a powerful and inspirational motto Dee. I love it, and will attempt to live by it. Nice work.
-RS
I think I’ll just be doing my strength bias today.
Bad news for FGB event. I’m going to have to miss it. My trip to Switzerland has been moved up a week so I leave on the 20th rather than the 26th. I’m going to have to find a replacement for Team Manpanion.
Way to let your team down spidey 😉 haha just joking
Hey rob, good idea with the arms but you’re going to have to generate some crazy torso swing to counterbalance the churning of your legs… good commitment though my friend!
turts
I have to miss this one, too! I have a Group Project meeting this evening. Lame. But, I will be working on my running this afternoon instead, so maybe someday I can actually keep up with Rob and Sean! 😉
MY ABSOLUTE FAVORITE WOD EVER